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Is Greek yogurt good for you?

Share on PinterestGreek yogurt may benefit bone health.

Eating Greek yogurt may be good for health thanks to the nutrients it contains, including:

  • calcium
  • protein
  • probiotics
  • iodine
  • vitamin B-12

The potential health benefits of Greek yogurt include:

1. Improving bone health

Eating Greek yogurt may improve bone health, as it is rich in calcium and protein.

Calcium promotes bone health and can reduce the risk of osteoporosis, a degenerative bone disease. Consuming enough protein is also vital for bone health.

2. Reducing appetite and hunger

Greek yogurt is protein-rich, so it may help people feel fuller for longer. Research suggests that people may eat less throughout the day after a meal that is high in protein.

A further study found that increasing dietary protein lead people to consume fewer calories overall, which contributed to greater weight loss.

3. Boosting metabolism

Research suggests that eating a high-protein diet may increase the number of calories a person burns per day. It is best to include some protein with every meal.

Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories.

But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.

4. Improving gut health

Share on PinterestGreek yogurt is a source of probiotics that support gut health.

Greek yogurt contains probiotics. These are good bacteria that may restore a healthy bacterial balance within the gut.

But recent research raises questions about these benefits. It is possible that not everyone responds to probiotics in the same way.

A 2018 study suggests that some people’s guts are resistant to the benefits of probiotics while others are more receptive.

5. Encouraging good mental health

Research suggests that consuming probiotic yogurt is beneficial for a person’s mental health.

A 2016 study found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.

This effect is likely due to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine.

6. Building muscle mass

Protein-rich foods, such as Greek yogurt, may help build muscle mass. Research shows that a high-protein diet may increase muscle mass in people doing resistance training.

7. Lowering blood pressure

Greek yogurt is a form of probiotic fermented milk that may lower blood pressure.

A 2013 meta-analysis of 14 studies, involving more than 700 participants, found that fermented milk with probiotics helped reduce blood pressure.

However, research is not conclusive. Another study from 2015, involving 156 overweight participants, found that eating probiotic yogurt did not affect blood pressure and other cardiovascular risks.

8. Reducing the risk of type 2 diabetes

Greek yogurt may reduce the risk of type 2 diabetes, a condition that affects how the body processes blood sugar.

Researchers linked eating more yogurt, although not other dairy products, to a reduced risk of type 2 diabetes, according to a 2014 study.

9 Easy Weight Loss Habits So You Wake Up Slimmer

I’m impatient. If I buy something online, I want it delivered immediately. If I order at the drive through, I don’t want to idle while it’s being whipped up. And if I take some steps to flatten my belly, I want to see results-fast.

While researching my new book, I stumbled upon a fascinating study showing rapid weight loss is the key to permanent weight loss. Slow and steady may win the race, but most of us drop out long before the race is run. That’s why, compliments of my new book, Zero Belly Diet, I developed these nine things you can do today to wake up slimmer tomorrow. Are you going to lose 10 pounds in the next 24 hours? Of course not. But you can take these easy steps today that will give you visible results tomorrow.

1. Ditch Your Yogurt Diet

I cut yogurt out of my diet for several reasons. First, while yogurt has a reputation for fostering healthy belly bacteria, the reality is quite different. Most yogurts are so high in added sugar that they actually feed the bad bacteria in your gut. They’re also high in lactose, a natural sugar found in dairy that many of us have trouble breaking down. The combination of the two can cause bloating and inflammation that can make you look and feel fatter than you are. Don’t eat yogurt today, wake up thinner tomorrow. Or if you must eat yogurt, look for one with 8g of sugar or less, such as Chobani Simply 100’s blueberry flavor, one of my favorites, which won’t impede your weight loss goals. (And check out 10 Daily Habits That Blast Belly Fat.)

2. Do This Total-Body Exercise

The ‘Thruster’ workout move is a simple, full-body exercise you need to do for just eight minutes. But once you do it, you’ll discover a tightening around your core that proves to you it’s working. You’ll look and feel leaner the next day, but over time you’ll really begin to see the weight loss. Here’s how to do it:

A: Standing tall with your feet shoulder-width apart, hold a pair of dumbbells by your shoulders, your palms facing each other.

B: Lower your hips into a squat until your thighs are parallel to the floor. In one motion, extend your legs to stand up tall while driving the dumbbells overhead. Pause, then lower the dumbbells to the starting position. Do as many as you can until you start to get tired-then pause, and then keep going until you hit the 8-minute mark.

Be sure to take it slowly at first. Over time, try to improve your number of total reps-or use slightly heavier dumbbells-with this full-body workout that gets your heart pumping too!

3. Take a Shower Before Bed

Sleep is induced in part by the process of your body cooling down; that’s why we don’t sleep too well when the weather’s hot and muggy. When you take a shower before bed, you activate your body’s thermostat, causing you to fall asleep faster. Better sleep means lower levels of the stress hormone cortisol-which also happens to be a fat-storage hormone. (Cooling down also helps stimulate brown fat, a kind of fat found at the back of the neck that helps your body burn more calories-up to 275 in three hours, in fact!) For added belly-blasting benefits before bed, brew yourself a pot of green tea (try one of these 5 best teas for weight loss).

4. Make This Healthy Breakfast

Cook up some quick oats, the toss in some dark chocolate shavings, some berries, some nuts, and a dash of cinnamon. Together, these ingredients work with the happy bacteria in your colon to produce butyrate, a fatty acid your body needs. Higher levels of butyrate reduce inflammation in your body, and help reduce insulin resistance as well. Less inflammation means less bloating and more weight loss.

Related: 9 Flat-Belly Superfoods

5. Eliminate Salt-Heavy Foods

I love a handful of salty popcorn or the occasional chicken wing blowout, but some of the foods out there are so laden with salt, you can’t help but wake up bloated and feeling fat tomorrow. At P.F. Chang’s, an order of Dan Dan Noodles and some Hot & Sour Soup will cost you-gird your arteries-14,170 milligrams of sodium. That’s seven days’ worth, assuming you ate absolutely nothing else the rest of the week. Chinese and Mexican food are the worst offenders. If you have a big day tomorrow, use the Zero Belly book to cook at home-or master P.F.’s menu. (Swap the hot & sour for P.F. Chang’s Egg Drop Soup and you’ll save 7,390 milligrams of sodium alone!)

6. Ditch Your Sugary Gum Habit

Your sugarless gum may be contributing to your belly fat. Studies show that sorbitol, a sugar alcohol used in most sugarless gums, takes a relatively long time to digest, and undigested sorbitol in your small intestine acts as a hothouse for the fermentation of bacteria, causing bloating and flatulence. Additionally, each chomp sends a signal to your brain, triggering hunger hormones. Stick to just a few pieces a day, or try a product like Simply Gum, which is made with only six ingredients, none of them artificial. Or cut out gum entirely, along with these 8 foods that beat the bloat.

7. Stop with the “Energy Bars”!

Why don’t they just call them what they really are-calorie bars? Energy bars cause you to gain weight fast in four ways. First, they often contain lots of whey, which can cause bloating in those with lactose issues. Second, many are packed with soybeans, which some folks find just as gas-inducing as the other magical fruits. Third, a lot of chemicals go into many brands, and studies show that people who eat processed foods gain more weight than people who eat whole foods, even when calories are equal. And of course, they carry the health halo when most of them are just glorified candy bars. Cut these 300 or more calories and you’ll look leaner and have less belly fat tomorrow.

8. Eat These Berries

Nature’s candy, dried fruit can be a great source of nutrients and fiber. But it can also be a source of gas for those who suffer from fructose malabsorption, which occurs when the body has difficulty absorbing the natural sugar. Dried fruits are particularly high in fructose; fresh stone fruits, citrus fruits, and berries are safer options for those with sensitivity. If you’re looking for a bigger slim-belly effect, pick the berries. Strawberries, raspberries, and blueberries are just a couple of the 10 best fruits for fat loss.

9. Blend Up a Plant-Protein Smoothie

Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution to lose belly fat fast: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat.

  • By David Zinczenko

25 Best Yogurts for Weight Loss, According to Nutritionists

Packed with metabolism-revving protein and overflowing with gut-healthy probiotics, yogurt has all the makings of one of the very best weight-loss foods around.

But tread carefully in the aisle of the fermented milk products. Manufacturers have a knack for cramming as much sugar and artificial ingredients into yogurt pots and bottles as they do candy bars—all while marketing their products as the picture of health.

The good news is, we’re here to help! We asked dietitians for their expert advice on how to choose the healthiest yogurts. Whether you’re looking for a low-fat, full-fat, or sippable yogurt, the next time you find yourself discombobulated in the dairy section, refer to this handy guide of the 25 best yogurts for weight loss.

How yogurt can help you lose weight.

“While no one food is responsible for weight loss, yogurt can be a great addition to a balanced diet that can ultimately help you lose weight,” says Elizabeth Matchett, RDN, CD, and Nutrition Coach at NapTown Fitness.

There are multiple different ways that eating yogurt contributes to weight loss:

  • It’s rich in satiating macronutrients. “Yogurt is high in protein (some varieties higher than others) and can be low in fat, but it is still a good source of energy and can keep you full and satisfied,” says Matchett. Greek yogurt, in particular, is great for weight loss due to its high protein content. Eating protein-rich Greek yogurt helps to control appetite, which leads to consuming fewer calories later on, according to a study published in Nutrition Journal.
  • Yogurt is one of the best probiotic foods. The fermented dairy product also contains probiotics that help foster a healthy gut, which research shows can encourage weight loss and fat loss.
  • You can use yogurt as a nutrient-dense substitute for high-calorie ingredients. “Yogurt can also aid in weight loss as it is often replacing other high-calorie meals, such as a buttery bagel for breakfast. Whether decked out in a parfait, substituted for heavy cream in a sauce or whipped into salad dressings, yogurt is the perfect low-calorie substitute to jazz up your favorite dish and cut the calories!” dietitian Bonnie Balk, RD, a Health & Wellness Expert for Maple Holistics tells Eat This, Not That!

How we chose the best yogurts for weight loss.

“Yogurt has all sorts of ways to help you lose weight; however, some yogurts are better than others for weight loss,” says dietitian Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living.

When selecting the best yogurt brands for weight loss, we made sure our choices met specific nutritional criteria:

  • It should be low in fat. Although fat can help you feel full and satiated, it also adds extra calories. “If you’re trying to control your calorie intake for weight loss, opt for low-fat or non-fat yogurts,” says Kostro Miller.
  • Opt for a sugar-free yogurt or one with no added sugars. “Because the lactose in dairy is a natural form of sugar, some sugar is fine, but you want to make sure that there hasn’t been a lot of sugar added on top of that,” says dietitian Sarah Marjoram, MS, RDN, LD. The healthiest yogurt will have little to no added sugar.
  • Look for high protein yogurts. “Protein helps you stay full for several hours, so getting enough protein can prevent early hunger, which is good for someone who is trying really hard to control their calories,” says Kostro Miller. “While yogurt, in general, is a good source of protein, Greek yogurt varieties have around double the amount of protein as regular yogurt, which will help keep you full and satisfied,” adds Matchett.

Each of our “Eat This!” picks are also free from artificial sweeteners, colors, and additives, and are the lowest sugar options in each of their categories.

If you stick to our best yogurts for weight loss, the stubborn pounds and belly fat are sure to melt away.

1. YQ Plain Yogurt

Per 6 oz: 100 calories, 3 g fat (2 g saturated fat), 10 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 17 g protein

This is the closest you’re going to get to a sugar-free yogurt. YQ (which is supposed to be a play on IQ) is made with ultra-filtered milk, which gets rid of most of the naturally-occurring sugars in milk while retaining very high levels of protein. The result is yogurt with only one gram of natural sugar and an incredible 17 grams of protein: the perfect combination for weight loss. A bonus is that it’s 99% lactose-free.

2. Siggi’s Icelandic Style Strained Non-Fat Vanilla Yogurt

Per 5.3 oz: 110 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 9 g sugar), 15 g protein

Not just great-tasting, Siggi’s is one of the lowest-sugar vanilla yogurts on the market. “With just 9 grams of sugar, it barely has any added sugars, as yogurt itself naturally contains about 6 grams. As opposed to most other vanilla-flavored Greek yogurts, with about 15-20 grams per serving, a moderate 9 grams of sugar in Siggi’s is the winner,” says Balk. The Icelandic yogurt is strained more than Greek varieties, which also ups the protein content.

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3. Fage Total 0% Greek Yogurt

Per 7 oz: 90 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 18 g protein

While it’s not technically a sugar-free yogurt (because dairy naturally contains sugars), Fage Total are all no-sugar-added. You can’t get a much purer ingredient list than this: milk, cream, and cultures. “I love Fage Total 0% nonfat, plain Greek yogurt. It is thick, creamy and is so versatile. I always recommend using Fage yogurt in smoothies, as a sour cream replacement, dips, cooking, baking, as your dessert, etc. Since it is unflavored, you can add your own toppings (sweet or savory),” says Kostro Miller.

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4. Light & Fit Two Good Greek Low-Fat Yogurt, Vanilla

Per 3.5 oz: 80 calories, 2 g fat (1 g saturated fat), 35 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 12 g protein

Like YQ, this is another nearly sugar-free yogurt. Two Good’s unique slow-straining process also removes the naturally-occurring lactose in milk, which renders a super low-sugar cup with only 2 grams of sugar. This Greek yogurt is high in protein, tasty, and less than 100 calories. A touch of stevia is added to round out the flavor.

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5. Wallaby Organic No Sugar Added Aussie Greek Yogurt, Peach Hibiscus

Per cup: 120 calories, 5 g fat (3.5 g saturated fat), 50 mg sodium, 8 g carbs (<1 g fiber, 6 g sugar), 11 g protein

If you like flavored yogurts, Matchett recommends Wallaby Organic Aussie Greek No Sugar Added yogurt. “It currently comes in three fun flavors and is sweetened with fruit concentrates ,” she says. So, again, while technically not a sugar-free yogurt, Wallaby is added sugar-free. Wallaby also offers countless plain low-fat Greek yogurt flavors. They’re all tasty middle-of-the-road offerings for those who don’t want to commit to the calories of a whole-milk-based yogurt, but like the idea of reaping extra nutrients from a bit of milk fat.

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6. Icelandic Provisions, Vanilla Skyr

Per 5.3 oz: 130 calories, 2 g fat (1 g saturated fat), 50 mg sodium, 13 g carbs (0 g fiber, 9 g sugar), 15 g protein

If you want a high-protein yogurt but don’t like the tart taste of Greek yogurt, try Icelandic Provisions’ skyr. The Icelandic heirloom cultures Icelandic Provisions uses help transform their dairy base into a creamy, decadent yogurt. This vanilla skyr will fill you up with an impressive amount of protein for the fewest grams of added sugar.

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7. Chobani Non-Fat Plain Greek Yogurt

Per 5.3 oz: 80 calories, 0 g fat, 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 15 g protein

The healthiest yogurts, like Chobani’s Plain Greek yogurt, have low sugar content and are packed with plenty of satiating protein. This container makes a great choice to keep around the house. This non-fat snack packs in 15 percent of your daily value of bone-building calcium.

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8. Stonyfield Organic Whole Milk Greek Yogurt, Plain

Per 5.3 oz: 130 calories, 5 g fat (3 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 14 g protein

Because this is made with organic non-fat milk and live active cultures, you can’t go wrong with this plain, thick and delicious Greek-style yogurt. Organically raised cows aren’t subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you. Pair a pot with some fresh fruit, raw nuts and a tasty weight loss teas for a complete, healthy breakfast.

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9. Maple Hill Creamery Plain Greek Yogurt

Per 5.3 oz: 140 calories, 6 g fat (3.5 g saturated fat), 70 mg sodium, 7 g carbs (0 g fiber, 7 g sugar), 13 g protein

Maple Hill Creamery’s yogurts are made just two ingredients: grass-fed milk and live cultures. That difference in milk might be reflected in the price, but it’s well worth the extra cents if you can afford it. “Grass-fed yogurt contains more omega-3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes, and various cancers,” registered dietitian Stephanie Middleberg explains. That’s why grass-fed milk makes the healthiest yogurt. Bonus: Maple Hill Greek yogurts are rich, creamy and taste way more decadent than they are.

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10. Dannon Whole Milk Vanilla Yogurt

Per 5.3 oz: 140 calories, 4.5 g fat (3 g saturated fat), 70 mg sodium, 20 g carbs (0 g fiber, 15 g sugar), 5 g protein

Vitamin D-fortified dairy products, like this just-sweet-enough yogurt, help the body absorb bone-protecting calcium. While this is one of the best products Dannon has to offer, this yogurt shouldn’t be your daily go-to as it’s low in protein and high in sugar.

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11. Organic Valley Grassmilk 100% Grass-Fed Whole Milk Yogurt, Plain

Per 6 oz: 130 calories, 6 g fat (3.5 g saturated fat), 115 mg sodium, 8 g carbs (0 g fiber, 8 g sugar), 7 g protein

When you can, splurge for a grass-fed yogurt like this new tub from Organic Valley. Grass-fed cows provide more omega-3 fatty acids and two to five times more conjugated linoleic acid than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide variety of health benefits, including improved blood-sugar regulation, maintenance of lean body mass and reduced body fat.

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12. Dannon Triple Zero Greek Nonfat Yogurt, Vanilla

Per 5.3 oz: 120 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 14 g carbs (6 g fiber, 6 g sugar), 15 g protein

Although there is no naturally-occurring fiber in yogurt, Dannon’s addition of chicory root fiber allows the yogurt’s six grams of naturally-occurring sugar to be matched with an equal amount of digestion-slowing fiber. The source of fiber, chicory root, is a source of inulin, a prebiotic that may help feed those live active probiotic cultures and can help minimize spikes in insulin after a carb-heavy meal.

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13. Siggi’s 4% Whole-Milk Skyr, Mixed Berries

Per 4.4 oz: 130 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 11 g carbs (0 g fiber, 8 g sugar), 12 g protein

This full-fat Icelandic-style yogurt is among the most creamy and concentrated on the dairy aisle. It contains four times the amount of milk than a regular yogurt, making it an uber-filling, weight loss-friendly pick. We love that Siggi’s uses real berries to flavor their pots.

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14. Powerful Yogurt, Plain

Per 8 oz: 140 calories, 0 g fat (0 g saturated fat), 100 mg sodium, 10 g carbs (0 g fiber, 9 g sugar), 25 g protein

Thanks to Powerful Yogurt’s proprietary straining process, this scoopable eat retains more of the natural proteins found in its pasteurized milk base. Eat it plain or throw it into a protein shake for an added boost.

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15. Chobani Low-Fat Mango Greek Yogurt Drink

Per 7 oz: 150 calories, 3.5 g fat (2.5 g saturated fat), 85 mg sodium, 19 g carbs (2 g fiber, 15 g sugar), 10 g protein

Compared to other drinkable yogurts on the market, Chobani has churned out a drink that has about 33 percent less sugar. Not only is it lower in sugar than their competitors, but it also contains belly-filling fiber and 10 grams of muscle-building protein. With its moderately high sugar count, it may still be good to keep this drink to a post or pre-workout snack.

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16. Siggi’s Swedish-Style Drinkable Yogurt, Plain

Per 8 fl oz: 100 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 15 g carbs (0 g fiber, 10 g sugar), 8 g protein

This tangy, sippable yogurt—called “filmjölk”—is surprisingly filling. We recommended this pick as either an on-the-go snack or breakfast addition.

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17. Noosa Strawberry Rhubarb Yoghurt

Per 4 oz: 140 calories, 6 g fat (3 g saturated fat), 55 mg sodium, 17 g carbs (1 g fiber, 15 g sugar), 6 g protein

If you want to enjoy Noosa, be sure to pick a flavor that comes in a 4-ounce container. If you can’t find these smaller packaged yogurts, you could end up consuming over 30 grams of sugar before breakfast!

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18. Chobani Less Sugar Greek Yogurt, Raspberry Chocolate Crunch

Per 4.5 oz: 140 calories, 6 g fat (2 g saturated fat), 80 mg sodium, 13 g carbs (1 g fiber, 10 g sugar), 11 g protein

When looking for yogurt for weight with fruit, opt for a Chobani with Less Sugar. Chobani’s Raspberry Chocolate Crunch with less sugar than its original flip yogurts is one of—if not the—best yogurts on the market. Why? It’s high in healthy fats and protein while being low in belly-busting sugar.

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19. Fage Crossovers Maple Syrup with Granola

Per 5.3 oz: 190 calories, 6 g fat (3.5 g saturated fat), 95 mg sodium, 13 g carbs (1 g fiber, 13 g sugar), 14 g protein

If you’re looking for a yogurt that comes with indulgent mix-ins, this is the lowest-sugar option in Fage’s Crossover line. With an impressive 14 grams of protein and a respectable 13 grams of sugar, feel free to dig into this when you’re craving a sweet breakfast.

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20. Lifeway Helios Kefir Nonfat Original

Per 1 cup: 120 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 14 g carbs (2 g fiber, 12 g sugar), 16 g protein

Kefir is 99 percent lactose-free, making it a great yogurt alternative for those with lactose intolerance. This tangy drinkable yogurt is easy to eat on the go and is loaded with 16 grams of protein. Whether or not you can handle dairy, throw it into your shopping cart to mix up your morning routine!

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21. Chobani Less Sugar Greek Yogurt, Wild Blueberry

Per 5.3 oz: 100 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 13 g carbs (5 g fiber, 6 g sugar), 12 g protein

As far as fruit-flavored yogurts go, Chobani’s Less Sugar line is a safe bet. Especially since it’s so rare to find a fruit-flavored yogurt with more protein than sugar. This one’s also gluten-free, kosher, and free of artificial ingredients. Pick some up if you haven’t been able to give up on your fruit-flavored yogurts, but we’d always recommend a plain Greek yogurt with real blueberries before any pre-packaged container.

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RELATED: No-sugar-added recipes you’ll actually look forward to eating.

22. Dannon Oikos Greek Nonfat Yogurt Plain

Per 5.3 oz: 80 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 15 g protein

If you’re choosing plain, Oikos gets the green light from us. Low sugar, high protein: that’s the winning combo in any yogurt.

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23. Brown Cow Cream Top Whole Milk Yogurt

Per 5.3 oz: 110 calories, 6 g fat (3.5 g saturated fat), 80 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 6 g protein

Brown Cow Farms makes a great cream-on-top yogurt because they keep things simple and basic. As a general rule, we recommend choosing brands that have a short ingredient list. Brown Cow’s non-GMO Greek yogurt contains just two ingredients plus cultures.

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24. Yoplait Original, French Vanilla

Per 6 oz: 150 calories, 2 g fat (1 g saturated fat), 105 mg sodium, 26 g carbs (0 g fiber, 19 g sugar), 6 g protein

It’s not the healthiest yogurt, and it’s not even our second pick (you can see where it actually ranks in our ultimate ranking of vanilla yogurts), but this is your best option if you’re a die-hard traditional Yoplait yogurt fan. (Especially since their other lines are riddled with artificial sweeteners.) Their Original French Vanilla has reasonable calorie, fat, and protein counts. However, because it is still fairly high in sugar, don’t rely on this container to keep you full all morning. To counteract the high sugar count, we recommend pairing it with digestion-slowing, high-fiber chia seeds.

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25. Wallaby Organic Whole Milk Kefir, Plain

Per 1 cup: 160 calories, 9 g fat (5 g saturated fat), 11 g carbs (0 g fiber, 7 g sugar), 9 g protein

If you’re looking for a basic, full-fat kefir, this is it. Although it tastes great right out of the bottle, we love the idea of using this Wallaby sip to make a smoothie. To whip up a simple drink, blend a half-cup of the stuff with a ¼ cup of fruit, some honey to taste and four or five ice cubes.

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RELATED VIDEO: Exciting Ways to Eat Yogurt

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Apart from tasting amazing, a one-cup serving of plain Greek yogurt contains 23 grams of slow-to-digest protein, which is critical for keeping you full, satisfied, and hunger pang-free—even when you’re cutting calories, says Laura Jeffers, R.D., of the Cleveland Clinic. And if you reach for non- or low-fat Greek yogurt, it only contains about 150 calories.

Plus, with loads of calcium, vitamin B12, and probiotics (look for “live and active cultures” on your label!), Greek yogurt can help keep you energized, prevent bloating, and ward off potentially weight-wrecking inflammation, she says. Excuse us while we run to Costco to grab a gallon of the stuff.

Though yogurt cup after plastic yogurt cup can get old really quick, this magical food is versatile and perfect for creating weight-loss friendly dips, sauces, and more. Check out these 50 (!) R.D.-approved Greek yogurt hacks you need in your life.

1. Mix Greek yogurt with taco seasoning, salsa, or onion soup mix for a yummy chip dip.

2. Use it in place of sour cream on top of chili, Mexican food, or baked potatoes.

3. Combine it with sugar-free Jell-O mix for a sweet, protein-rich treat.

4. Spread it on your sandwiches in place of mayo for less fat and more flavor.

5. Add Greek yogurt to smoothies and shakes for a powder-free protein boost.

6. Add it to mashed potatoes (or mashed cauliflower) for unbelievable creaminess.

7. Dip strawberries in Greek yogurt, and then freeze them for tasty treats. (Bonus points if you drizzle melted dark chocolate over them, too.)

8. Mix it with ranch-seasoning powder and a bit of milk for a low-cal take on ranch dressing.

9. Use it to cut down on the butter in your recipes. Tip: Instead of using one cup of butter, you can use a quarter-cup of Greek yogurt and a half-cup of butter.

10. Mix together Greek yogurt, fresh-squeezed lime juice, capers, and a pinch of salt and pepper for a quick sauce that goes great on salmon and chicken.

11. Add shredded cheddar cheese and Greek yogurt to hot pasta, along with a little bit of hot pasta water for a quick take on mac and cheese.

12. In recipes, sub out sour cream one-to-one for Greek yogurt.

13. Top your waffles and pancakes with it for a creamy, low-sugar topping. Or mix it with syrup to cut down on the sugar on your plate.

14. Blend it with spices like curry powder or cinnamon, and add a dollop on top of soups for a creamy garnish.

15. Use Greek yogurt in recipes in place of oil. If the recipe calls for one cup of oil, use three-quarters of a cup of Greek yogurt.

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My mom made me #greekyogurt. Saving some on my lips so that I can have it later at night. 🍨

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16. Combine it with peanut or almond butter for a protein-rich fruit dip.

17. Spread it onto a wax paper-lined baking sheet, top with cranberries and pumpkin seeds, and freeze until firm. Break apart, and enjoy a healthy Greek yogurt bark.

18. Stir it up with cucumbers, garlic, and dill for an awesome homemade Tzatziki sauce.

19. For faux chocolate chip cookie dough that will satisfy all of your slumber-party cravings, mix Greek yogurt with peanut butter, maple syrup, vanilla extract, and chocolate chips.

20. Add it to your milk for soaking overnight oats or muesli. You’ll get extra protein and creaminess.

21. Dish out a dollop of Greek yogurt to cut the spice in any Indian takeout meals.

22. Ditch the cream cheese, and use Greek yogurt (they equate one-to-one) in dessert recipes.

23. Flavor up your fish by combining plain Greek yogurt with lemon juice, a touch of olive oil, and minced garlic.

24. Add it to soups for a creamy consistency without all of the fat of heavy cream. Use it one-for-one in recipes.

25. Use it to lend some healthy creaminess to any pasta sauce recipe or jar. Tomato, pesto—it doesn’t matter!

26. Spice it up with cumin and cayenne, and then use it to top your fish tacos.

27. Use it in place of mayo in chicken, egg, tuna, or potato salad. One cup mayonnaise = one cup Greek yogurt.

28. Mix Greek yogurt with stevia and raw cocoa powder, and add fresh or frozen raspberries on top for a high-protein chocolate mousse.

29. Forgo buttermilk, and opt for Greek yogurt. One cup buttermilk = two-thirds of a cup of Greek yogurt + one quarter-cup of butter.

30. Mix Greek yogurt with finely chopped cucumbers and fresh dill for a beyond-the-basics baked potato topping.

31. Whip it with eggs for a fluffier, more satisfying scramble.

32. Mix it with steamed veggies, herbs, and some lemon juice for a side dish that actually fills you up. ***

33. Pop it in the freezer overnight (with sprinkles?) for fro-yo that doubles as a superfood.

34. Mix it with your favorite spices, and then marinate chicken in it for a juicier main dish.

35. Make deviled eggs a little less caloric by swapping out the mayo for Greek yogurt.

36. Spoon some yogurt into a baggie, snip the end, and squeeze dots onto a wax paper-lined cookie sheet. Once they’re frozen, just pop them off and into your fruit bowl.

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Must eat all the flavors! #tyrionthecorgi #yogurtaddict

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37. Mix Greek yogurt with hummus for a protein-fiber power combo that goes great with pita, carrot sticks, cherry tomatoes, or anything else you have laying around the kitchen.

38. Stir a dollop into your favorite guac recipe. The result: OMG flavor for fewer calories.

39. Fold toasted coconut shreds into Greek yogurt for a yummy fruit dip that’s just as easy as any cream-cheese concoction you could buy at the supermarket.

40. Mix with garlic and dill, and then use it as the perfect nest for your poached eggs instead of hollandaise. Sop it all up with whole-wheat bread.

41. Mix Greek yogurt with 100 percent fruit juice or frozen fruit, spoon it into ice cube trays, insert popsicle sticks, and pop them in the freezer for frozen sweet treats.

42. Health-ify your Nutella habit by combining it with a spoonful of Greek yogurt.

43. Stir it into your oatmeal to give the carbs a kick of protein.

44. Top your yogurt with beets, arugula, carrots—or any of your favorite veggies—to help you hit your five-a-day.

45. Spoon it into one half of a cantaloupe, and top with berries and nuts for a hearty fruit-based breakfast.

46. Make an even more energizing chia seed pudding by soaking chia seeds overnight in a mixture of almond milk, Greek yogurt, maple syrup, and vanilla.

47. Combine with minced herbs and olive oil for a bright yet rich salad dressing.

48. Stir it up with honey, lemon juice, and cinnamon for an awesome fruit topping.

49. Top pizza dough with Greek yogurt, either in place of or addition to marinara sauce for an extra creamy, satisfying pizza.

50. Mix Greek yogurt, a ripe banana, and cocoa powder for a nutrient-packed chocolate pudding.

All gifs courtesy of giphy.com.

By Christine Yu; Photography by valeria_hiring/Freepik

So much protein, so little time.

I love breakfast. Always have. Always will. It’s the most important meal of the day, right?

But I’m not talking about just a little nibble of something. When I wake up in the morning, I’m ravenous. I need my coffee (black, please) and real, solid food. Otherwise, without fail, I will be hangry by 10 a.m. Plus, sitting down for my first meal sets the tone for my day. It forces me to slow down instead of rushing from the minute I turn off my alarm.

Growing up, my breakfast choices weren’t always the healthiest. A steady rotation of sugary cereals dominated my family’s mornings. It was a quick and easy way to fill our bellies before rushing out to catch the bus. But as I grew up, got a job, and started working out regularly, I realised that my body needed more to start the day than added sugar and syrupy milk.

READ MORE: Here’s Exactly How To Use Breakfast To Lose Weight

These days, my breakfast typically consists of two eggs, spinach, and tomatoes. But recently I started to wonder if I should be mixing up my morning meal a bit more. So when I was tasked with swapping my eggs for Greek yogurt for a week, I was curious.

After all, Greek yogurt has been praised over and over again as a healthy food staple. That’s because it’s an excellent source of healthy fat and calcium, and sports one and a half to two times as much protein as regular yogurt, according to Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. “Due to the protein and fat composition, Greek yogurt has the potency to help you stay full for longer periods of time,” she says.

But how would my body would react to a new routine? Would I feel satisfied? Would my sensitive stomach rebel against the extra dairy? Here’s what happened.

I was most concerned about whether or not yogurt for breakfast would keep me full all morning. To my surprise, it did and it didn’t require a huge heaping of yogurt or a ton of toppings. One cup of yogurt—sometimes a little more, sometimes a little less—did the trick. The best part was that it didn’t upset my stomach either, which can feel unsettled when I eat too much dairy. Even after a full week of eating yogurt every morning, I didn’t experience any gas or bloating.

READ MORE: 10 Power Breakfast Recipes Every Active Girl Needs In Her Life

I used to be a die-hard fat-free yogurt fiend. While my younger self loved the sweet, flavoured varieties, I know I don’t need all the extra sugar and I’ve learned that fat has an important place in my diet. Plus, the texture and flavour of whole fat yogurt is so much richer. I felt like I was indulging first thing in the morning. My yogurt-fuelled breakfasts were also a good chance to sneak some extra calcium into my day, which I admit I’m not always great about.

I know some people don’t like yogurt because the texture can be a little weird and slimy. But the beauty of it is that it’s a blank canvas. You can flavour it any way you want—sweet or savoury, crunchy or smooth. Adding different toppings and combining various flavours, textures, and colours helped keep my taste buds entertained. While granola is a typical yogurt go-to topping, it can sometimes be too sweet for me. I usually added a sprinkle of granola or opted for fruit, seeds, and coconut chips instead.

Especially on super hectic mornings when I was trying to get out of the house for an early morning run or rushing to drop the kids off at school. It requires zero prep in the morning and is super filling and versatile.

READ MORE: Are You Making This Breakfast Mistake?

Before bed, I assembled the ingredients in a container—old-fashioned oats, Greek yogurt and milk—and put it in the fridge. The yogurt “cooked” the oats overnight, softening them so they’re ready to eat in the morning. When I woke up, I added toppings—whatever I was craving that day from apples to berries to pumpkin or hemp seeds. Sometimes I added a touch of maple syrup for a little sweetness.

Seriously, the easiest breakfast ever.

By time time day six rolled around, I’ll admit I started craving something a little different for breakfast. I wanted something less creamy and with a different texture. To mix things up a bit, I started playing with breakfast smoothies, swapping coconut water for Greek yogurt for a tart twang. Mirchandani also suggests using Greek yogurt for traditional Indian lassi. “It’s a shake-like drink that can be made with fruit, spices, and/or herbs,” she says.

While I’m not sure I’ll continue eating Greek yogurt every day, I’ll definitely keep it in my breakfast and snack rotation.

Looking for more breakfast ideas? Upgrade your breakfast with this easy green omelette, plus these 3 protein-packed breakfasts totally taste like dessert.

This article was originally featured on www.womenshealthmag.com

READ MORE ON: Nutrition Nutrition Advice Real Women

March 17, 2005 – Adding yogurt to your diet may rev up your body’s fat-burning engines, speed weight loss, and trim your tummy, according to a new study.

Researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t bone up on calcium. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.

“Not only did yogurt help the study participants lose more weight — the average weight loss was 14 pounds — they were about twice as effective at maintaining lean muscle mass,” says researcher Michael Zemel, PhD, professor of nutrition at the University of Tennessee, in a news release. “This is a critical issue when dieting — you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss.”

The results appear in the April issue of the International Journal of Obesity.

Researchers say the results add to a growing body of evidence that the calcium and protein derived from eating low-fat dairy products may help burn fat and promote weight loss.

In the study, researchers compared the effects of adding yogurt to a reduced-calorie diet on weight loss in 34 healthy obese adults who were divided into two groups.

For 12 weeks, the first group ate three 6-ounce servings of fat-free yogurt providing about 1,100 milligrams of calcium per day; the other group ate only one serving of dairy providing 400-500 milligrams of calcium per day. Both groups ate a controlled diet that contained 500 fewer calories than normal to stimulate weight loss.

As expected, all of the participants lost weight as a result of the calorie restriction. But the study showed that both weight and fat loss were significantly greater in the yogurt group.

For example, those on the low-calcium diet lost an average of 11 pounds, but those on the high-calcium yogurt diet lost an average of more than 14 pounds.

Participants on the yogurt diet also lost 81% more fat in the stomach area, which is the most dangerous type of fat. Excess fat in the midsection has been linked to an increased risk of heart disease, diabetes, stroke, and some forms of cancer.

The 20 Best and Worst Greek Yogurts, According to Nutritionists

Like many Americans, Greek yogurt is also an immigrant. It landed in the good old U.S. of A. around 20 years ago. Since then, the dairy product has rightfully earned itself a spot as a consistent healthy breakfast option—and it’s easy to see why.

The Mediterranean yogurt’s creamy, smooth, and slightly thick texture is comforting but indulgent. Its pleasantly sour and moderately sweet taste is intriguing yet familiar. And between the gut-friendly probiotics, healthy fats, and muscle-building protein, it boasts an impressive display of health benefits.

Before you add this product to your daily breakfast routine, you have to navigate the dairy aisle. And that’s no easy task. With hundreds of companies offering “authentic” yogurt lined up on your grocery store shelves, you may need a little help weeding out the good from the bad.

That’s why we consulted nutritional experts to come up with the best healthy Greek yogurts (and the worst)—so you don’t have to stress or even read nutrition labels on your next grocery trip.

What is Greek yogurt and how is it different from traditional yogurt?

Everyone always talks about how great Greek yogurt is, but what actually is it?

“Greek yogurt is more strained than regular yogurt, making it thicker and creamier,” says dietitian Rachel Fine, MS, RD, CSSD, CDN, and owner of To The Pointe Nutrition. Because manufacturers remove more of the whey, which is the liquid component of milk, you’re left with a product that is denser in texture.

This makes Greek yogurt different from traditional yogurt in some notable ways.

  • Greek yogurt has more protein. “Because of it’s denser concentration, Greek yogurt generally has up to double the amount of protein when compared to regular yogurt. This makes it a bit more ‘nutritionally-dense’ per ounce serving, which means it will help to keep you fuller, longer,” says Fine.
  • It’s lower in sugar. “Additionally, straining off the whey means there will be fewer carbs (and thus, sugar) in Greek yogurt,” says Fine.
  • It’s also lower in lactose. Lactose is a type of sugar, so because Greek yogurt has less sugar, it also has less lactose than traditional yogurt. “Lactose-sensitive individuals may tolerate it even better than traditional yogurt,” says dietitian Jenna Appel, MS, RD, LDN, CPT, and Owner of Appel Nutrition. Although, if you’re lactose intolerant, you may want to opt for a lactose-free yogurt.

What are the health benefits of Greek yogurt?

Greek yogurt isn’t just a great replacement for your sugary breakfast cereal. Its ratio of protein to carbs makes it an ideal post-workout snack for repairing muscles and replenishing spent energy stores. Plus, a full-fat carton is an appetite-stabilizing treat to quell those angry 3 p.m. hunger pangs.

Oh, and did we mention it can help you lose weight? Researchers have found that adding low-sugar, high-protein yogurt snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and minimizing hunger pangs.

How we chose the best Greek yogurts.

The healthiest Greek yogurts all meet a strict set of nutritional criteria.

  • There’s no added sugar. Because Greek yogurt tends to be denser and more tart than traditional yogurts, manufacturers are quick to add sweeteners. Nutritional experts are also quick to urge caution with these sweetened containers. “It’s important to get completely unsweetened yogurt—a lot of yogurts actually have as much added sugar as ice cream!” says Caitlin Self, MS, CNS, LDN, owner of Frugal Nutrition.
  • Opt for 2% or whole milk yogurts when you can. Fat is satiating, and it can help keep you full. Plus, it will help you absorb certain fat-soluble vitamins like vitamin D and E. ” may also have more added fillers or sweeteners to make up for the texture and flavor lost when you remove fat,” says Self.
  • You can also have non-fat on occasion. Nutritionists are typically fans of dairy fat. “Dairy fat contains “healthier” fats, such as conjugated linoleic acid (which is seen to prevent weight gain) and is low in omega 6 fatty acids (which increases inflammation),” says dietitian Bonnie Balk, RD, Health & Wellness Expert for Maple Holistics. But if you’d like to keep an eye on your daily fat intake, Balk recommends switching off between 0% and 2% fat yogurts. “By alternating between the 0 and 2% varieties, you are sure to keep your overall fat intake in check, while reaping some of the positive benefits of healthy fats,” she says.
  • You’re always safe with plain. “I recommenced choosing plain over flavored Greek yogurt. Just because you buy plain yogurt doesn’t actually mean you have to eat it plain. You can add your own fruit or flavors, such as berries, nuts, cinnamon and vanilla,” says Appel.

The 15 healthiest Greek yogurt brands.

High in protein and made with the fewest, simplest ingredients (just milk and live active cultures), grab one of these containers and you’ll soon see that the benefits of yogurt will help you reach your body goals in no time.

1. Fage Total 2% Greek Yogurt

Per 7 oz: 140 calories, 4 g fat (2.5 g saturated fat), 65 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 20 g protein, 25% DV calcium

There’s a reason Fage is one of the most popular Greek yogurts available. “While it’s not organic, Fage is one of the—if not the—best-tasting Greek yogurt available,” Stephanie Middleberg, MS, RD, CDN, and founder of NYC-based health and wellness practice Middleberg Nutrition says.

Fage yogurts are also impressively high in protein, packing in 20 grams per larger-than-industry-average 7-ounce container. (For comparison, that’s equivalent to 15 grams per 5.3 ounces.) Just make sure you side-step flavors like honey, which can pack a massive 29 grams of sugar into your morning meal. Honey might be better than table sugar, but that doesn’t mean you should eat it by the cup. We explain here in our exclusive report every added sweetener ranked by nutrition.

2. Chobani Non-Fat, Plain

Per 5.3 oz: 80 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 15 g protein, 15% DV calcium

Unfortunately, Chobani only offers their non-fat yogurt in single-serve cups. You’ll have to buy a 32-ounce tub to score their Low-Fat and Whole Milk versions. Fortunately, this pick is high in protein and very low in sugar. (In fact, there are zero added sugars or sweeteners in this container.)

It does miss the fat in the, but Balk has a tip. “I advise my patients to select this fat-free, plain variety, and add a mixture of toppings to boost satiety and nutrients. I recommend adding a ¼ cup of plain nuts (walnuts, almonds or cashews) to increase the ‘healthy fat’ content, and ¼ cup of fresh fruit (blueberries, strawberries or diced apple) to add natural sugars,” she says.

3. Wallaby Organic Aussie Greek Low-Fat Plain

Per 6 oz: 130 calories, 3 g fat (2 g saturated fat), 65 mg sodium, 8 g carbs (0 g fiber, 5 g sugar), 16 g protein, 20% DV calcium, 0% DV vitamin D

We love this Wallaby offering and Middleburg: It’s the perfect go-to Greek yogurt. Although Wallaby has both low-fat (2%) and non-fat Greek yogurt options, Middleberg recommends keeping some of that fat around. “Choose low-fat or full-fat versions over fat-free,” she says. Not only does fuller-fat dairy contain more nutrients, but those healthy fats will play a key role in helping your body absorb vitamins A, D, E, and K.

4. Maple Hill Creamery Greek Yogurt

Per 5.3 oz: 140 calories, 6 g fat (3.5 g saturated fat), 70 mg sodium, 7 g carbs (0 g fiber, 7 g sugar), 13 g protein, 10% DV calcium

Maple Hill Creamery’s yogurts are made with just two ingredients: grass-fed milk and live cultures. That difference in milk might be reflected in the price, but it’s well worth the extra cents if you can afford it. “Grass-fed yogurt contains more omega-3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes and various cancers,” Middleberg explains. Bonus: Maple Hill Greek yogurts are rich, creamy and taste way more decadent than they are considering their high protein content will help you lose 10 pounds.

5. Powerful Yogurt

Per 8 oz: 140 calories, 0 g fat (0 g saturated fat), 100 mg sodium, 10 g carbs (0 g fiber, 9 g sugar), 25 g protein, 2% DV calcium

Powerful Foods makes a great Greek yogurt because they keep things simple and basic. As a general rule, Middleberg recommends that her clients “choose ones that list only two ingredients: milk and live and active cultures.” Luckily nearly every yogurt on our “best” list meets these criteria. While Powerful’s Greek yogurt contains just those two ingredients, it unfortunately only comes in nonfat versions (and larger-than-industry-average, 8-ounce containers). Don’t miss out on healthy fats’ satiating benefits—toss this yogurt into a blender with some frozen bananas, almond milk, and fat-rich nut butter for the perfect weight-loss smoothie.

6. Stonyfield Organic Greek Whole Milk Plain

Per 5.3 oz: 130 calories, 5 g fat (3 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 14 g protein, 15% DV calcium

We love that Stonyfield recently introduced a full-fat version to their Greek line. This carton is made with just live active cultures, and organic, non-GMO, pasture-raised milk—which is great because organically-raised cows aren’t subject to the same hormone and antibiotic treatment that conventional cows are. And no antibiotics for them means no antibiotics for you! “Organic is really important for dairy products. Hormones, antibiotics, and other toxins such as pesticides, are transferred through the milk being produced,” says Self. Choosing an organic yogurt can help reduce exposure to these hormone disrupters.

Plus, a review published in The British Journal of Nutrition found that organic milk has an average of 50 percent more anti-inflammatory omega-3s than its conventionally raised counterpart.

7. Dannon Oikos Greek Nonfat Yogurt Plain

Per 5.3 oz: 80 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 15 g protein, 15% DV calcium

If you’re choosing plain, Oikos gets the green light from us. Low sugar, high protein: that’s the winning combo in any yogurt. Just steer clear of their fruit flavors: Blackberry has more sugar than actual blackberries and Pomegranate uses questionable additives potassium sorbate and calcium lactate. As Middleberg explains, “These additives most likely contain synthetic pesticides. Potassium sorbate has been known to cause skin allergies like eczema and calcium lactate can lead to digestive issues.” Which doesn’t sound like great news if you’ve been searching, how to get rid of bloating.

8. Dannon Oikos Triple Zero Greek Nonfat Yogurt, Plain

Per 5.3 oz: 120 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 14 g carbs (6 g fiber, 4 g sugar), 15 g protein, 15% DV calcium, 15% DV vitamin D

While we commend this triple-zero yogurt for being free of added sugars, artificial sweeteners, and fat, that same description could easily fit any other yogurt on this best list, so Dannon’s is just a marketing ploy. We do commend them for adding chicory root fiber—6 grams—which acts as a prebiotic and can minimize spikes in insulin after a carb-heavy meal. An extra bonus? Vitamin D supplementation, a vitamin which helps your body absorb all that bone-strengthening calcium.

9. Straus Valley Creamery Organic Low-Fat Greek Yogurt

3/4 cup (170 g): 130 calories, 2 g fat (1.4 g saturated fat), 60 mg sodium, 13 g carbs (0 g fiber, 5 g sugar), 16 g protein

“My absolute favorite Greek yogurt is Straus Family Creamery. Their dairy products have the best flavor and really limited processing,” says Self.

10. Voskos Greek Yogurt Nonfat Plain

Per 5.3 oz: 90 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 15 g protein, 15% DV calcium

While Voskos only offers a nonfat option for single serve packages, they do provide an original plain with fat in their 16-ounce option (but we don’t recommend it—an equal ounce serving contains a whopping 13 grams of fat!). Luckily, their nonfat option provides a blank canvas for you to add whichever healthy fat you’d like—nuts, avocado, flax seeds, or chia seeds. And for a double dose of probiotics on top of Voskos’s five live and active cultures, add some chocolate! This fermented treat provides you with even more helpful bacteria which can help you get your gut health back on track.

11. Green Mountain Creamery 0% Greek Yogurt, Plain

Per 5.3 oz: 90 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 15 g protein

Based in Vermont, this small creamery makes a big impact on the Greek yogurt scene. Their cows are raised without hormones, and they use five different strains of cultures to form the yogurt—whereas many just use three.

12. Clover Sonoma Organic Greek Yogurt, Whole Milk Plain

Per 5.3 oz: 130 calories, 5 g fat (3.5 g saturated fat), 40 mg sodium, 7 g carbs (0 g fiber, 4 g sugar), 13 g protein

For an organic take on a whole milk Greek yogurt with no added sugars, look to Clover yogurts. Clover uses milk from cows raised on countless small family farms in northern California.

13. Maia Low-fat Greek Yogurt, Plain

Per 6 oz: 100 calories, 1 g fat (1 g saturated fat), 85 mg sodium, 7 g carbs (0 g fiber, 7 g sugar), 16 g protein, 30% DV calcium

While Maia used to have prebiotic oat fiber in their blend, they opted to ditch it for a cleaner label: now with just low-fat milk and 40 billion live and active cultures.

14. Dannon Light & Fit Vanilla Greek Nonfat Yogurt, Zero Artificial Sweeteners

Per 5.3 oz: 90 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (3 g fiber, 8 g sugar), 13 g protein, 10% DV calcium, 10% DV vitamin D

As you can see above, there are plenty of options that have the same number of calories, sugar, and protein, but they’re unflavored. So if you’re looking for a yogurt that’s lower in calories than the Oikos Triple Zero option that has a bit more natural sweeteners (and less stevia), this is a solid option, and we’re happy to see Dannon offering a zero-artificial-sweetener yogurt.

15. Nancy’s Grass-fed Greek Yogurt

Per 6 oz (170 g): 120 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 8 g carbs (0 g fiber, 7 g sugar), 22 g protein

Nancy’s is yet another stand-up organic yogurt brand. They offer a low-fat version in larger tubs, but you’ll have to settle for non-fat if you want a small serving. Self is a fan of the Nancy’s brand and even recommends their excellent quality grass-fed yogurt. It isn’t Greek, but it is made with grass-fed milk, which is “higher in omega-3 fatty acids (good) and lower in omega-6 fatty acids (not as good).”

RELATED VIDEO: How Yogurt Can Help You Lower Your Blood Pressure

The worst Greek yogurts for your health

These yogurts are low in what makes the Mediterranean dairy product so helpful for burning fat—protein—and high in ingredients that really don’t deserve a place in these small containers.

1. Worst: Activia Greek Vanilla

Per 5.3 oz: 130 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 21 g carbs (0 g fiber, 20 g sugar), 12 g protein, 15% DV calcium, 15% DV vitamin D

We’ve all seen the catchy commercials, but Activia is not your best bet when it comes to Greek yogurts, purely based on its sugar to protein ratio. In fact, this little pot packs more sugar than you’ll find in a Double Chocolate Glazed Cake Donut from Dunkin’. To top it off, their ingredients list is less than appetizing, including: sugar, water, modified food starch, malic acid, and sodium citrate. So, while it does contain those active cultures we love, there are better options for your morning parfait.

2. Worst: Yoplait Greek 100

Yoplait Greek 100, Vanilla (5.3 oz): 100 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 10 g carbs (0 g fiber, 7 g sugar), 15 g protein, 15% DV calcium, 10% DV vitamin D Yoplait Greek 100 Whips!, Vanilla Cupcake (5.3 oz): 100 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 15 g carbs (0 g fiber, 12 g sugar), 9 g protein, 8% DV calcium, 20% DV vitamin D

They might be lower in calories and sugar, but don’t be fooled—these light yogurts don’t deserve a place in your fridge. As you can probably guess from the name, Yoplait’s Greek yogurt isn’t exactly authentic. But more than that, the high-sugar/low-protein combination will not have you powering through the day as you’d hope—and sadly, won’t help you stave off those mid-morning donut cravings. Plus, to keep sugar levels low, Yoplait adds artificial sweeteners acesulfame potassium and sucralose. Artificial sweeteners have been linked to altering our gut microbiome, which can result in worsened digestive issues.

3. Worst: Greek Gods Greek Yogurt Nonfat Plain

Per 6 oz: 100 calories, 0 g fat (0 g saturated fat), 135 mg sodium, 16 g carbs (2 g fiber, 14 g sugar), 9 g protein

The gods’ muscles were not built on this yogurt. “This Greek-style yogurt not only has less protein than some others, but also less protein than sugar,” explains Middleberg. Which is odd considering this ‘gurt has no sugar added. That’s a deal-breaker in the dairy aisle. We’re happy to hear the company uses milk from cows that are not treated with rBST/rBGH growth hormones. However, that doesn’t mean the resulting yogurt isn’t free from additives. The yogurts do include pectin and inulin, which are “chemically engineered to improve taste, texture or nutrition profile but can lead to very uncomfortable digestive issues in some people,” she details. That’s a surefire way to undo the benefits of yogurt.

RELATED: The science-backed way to curb your sweet tooth in 14 days.

4. Worst: Zoi Greek Yogurt Vanilla

Per 6 oz: 160 calories, 7 g fat (4 g saturated fat), 90 mg sodium, 20 g carbs (0 g fiber, 17 g sugar), 8 g protein, 25% DV calcium, 30% DV vitamin D

For a Greek yogurt, this Zoi is unbelievably low in protein. What’s worse, the company actually had to add a milk protein concentrate to even get it to 8 grams! While we’re all for protein powders, they don’t seem necessary in our Greek yogurt where there should be enough naturally occurring.

5. Worst: Dannon Light & Fit Greek Nonfat Vanilla

Per 5.3 oz: 80 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 9 g carbs (0 g fiber, 7 g sugar), 12 g protein, 15% DV calcium, 0% DV vitamin D

Ingredients we don’t like seeing in our yogurt: artificial sweeteners, artificial flavors, modified corn starch, and fructose. And each is found in Dannon’s Light & Fit Greek yogurt. You can find a better ingredient list with the same number of calories below on our best list.

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Fat-Free Vs. Full-Fat Greek Yogurt: Which Is Better?

Q: “Is Greek yogurt good for you? I’m confused because some experts recommend non-fat Greek yogurt and others suggest the full-fat variety. Is one really better than the other?”

A: The major difference between full-fat Greek yogurt and fat-free Greek yogurt is the milk used during production: The full-fat version is made with whole milk, while nonfat Greek yogurt is made with skim milk. Nutritionally their fat content makes them very different, and while neither nonfat nor full-fat Greek yogurt is bad for you, there are situations when one is going to be a better choice than the other.

First, let’s look at the breakdown of Greek yogurt nutrition. Here’s a nutritional comparison of 1 cup of Fage Total Classic, which is full-fat, and Fage 0%, which is nonfat.

Total Classic 0%
Calories 220 130
Total Fat 11 0
Saturated Fat 8 0
Total Carbohydrates 9 9
Sugars 9 9
Protein 20 23

As you can see, the 11 grams of total fat difference plays a significant role in the calories in Greek yogurt. If your diet consists of about 1,800 calories a day, then one cup of fat-free Greek yogurt is going to be an appropriate snack, but if you eat more calories (about 2,200 to 2,400 calories a day), full-fat Greek yogurt is better for you.

So which is the best Greek yogurt? I like full-fat Greek yogurt as a standalone snack. It’s well rounded nutritionally, with a hefty dose of protein and fat that will help you feel satiated, plus its creaminess makes it seems more indulgent than the nonfat Greek yogurt. You aren’t limited to eating this healthy food for breakfast or as a mid-afternoon snack. Try these 10 Greek yogurt recipes you’ve probably never seen before, as well as unique, savory Greek yogurt recipes for something a little different.

On the other hand, fat-free Greek yogurt allows you to be more versatile with toppings and still have a low-calorie snack. You can add some flaxseeds or chia seeds to your Greek yogurt, as well as fresh raspberries and your pick-me-up will still have less than 300 calories. (Here are even more ideas for some tasty low-calorie snacks for weight loss.)

You may be asking, ‘but isn’t saturated fat in Greek yogurt bad for you?’ Since full-fat Greek yogurt is made with whole milk, it is going to have a higher saturated fat content. In the example above, 8 grams in one cup shouldn’t send your diet into a tailspin, as that figure will only make up approximately 3 to 4 percent of your total calories for the day. So even if you’re following a low-saturated fat diet, you’ll still have plenty of room (about another 4 to 5 percent) for additional calories from saturated fat from foods you eat through the rest of the day.

The bottom line: Greek yogurt is an easy way to add more protein to your diet, so when it comes to fat-free vs. full-fat Greek yogurt, just choose the variety that fits your diet and satisfies your taste buds.

I love breakfast. Always have. Always will. It’s the most important meal of the day, right?

But I’m not talking about just a little nibble of something. When I wake up in the morning, I’m ravenous. I need my coffee (black, please) and real, solid food. Otherwise, without fail, I will be hangry by 10 a.m. Plus, sitting down for my first meal sets the tone for my day. It forces me to slow down instead of rushing from the minute I turn off my alarm.

Growing up, my breakfast choices weren’t always the healthiest. A steady rotation of sugary cereals dominated my family’s mornings. It was a quick and easy way to fill our bellies before rushing out to catch the bus. But as I grew up, got a job, and started working out regularly, I realized that my body needed more to start the day than added sugar and syrupy milk.

RELATED: ‘I Stopped Eating Eggs For 2 Weeks—Here’s What Happened’

These days, my breakfast typically consists of two eggs, spinach, and tomatoes. But recently I started to wonder if I should be mixing up my morning meal a bit more. So when I was tasked with swapping my eggs for Greek yogurt for a week, I was curious.

After all, Greek yogurt has been praised over and over again as a healthy food staple. That’s because it’s an excellent source of healthy fat and calcium, and sports one and a half to two time as much protein as regular yogurt, according to Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. “Due to the protein and fat composition, Greek yogurt has the potency to help you stay full for longer periods of time,” she says.

But how would my body would react to a new routine? Would I feel satisfied? Would my sensitive stomach rebel against the extra dairy? Here’s what happened.

I was full all morning.

I was most concerned about whether or not yogurt for breakfast would keep me full all morning. To my surprise, it did and it didn’t require a huge heaping of yogurt or a ton of toppings. One cup of yogurt—sometimes a little more, sometimes a little less—did the trick. The best part was that it didn’t upset my stomach either, which can feel unsettled when I eat too much dairy. Even after a full week of eating yogurt every morning, I didn’t experience any gas or bloating.

For more breakfasts that will keep you full, why not try our tasty riffs on avocado toast:

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Whole-milk yogurt is the best.

I used to be a die-hard fat-free yogurt fiend. While my younger self loved the sweet, flavored varieties, I know I don’t need all the extra sugar and I’ve learned that fat has an important place in my diet. Plus, the texture and flavor of whole fat yogurt is so much richer. I felt like I was indulging first thing in the morning. My yogurt-fueled breakfasts were also a good chance to sneak some extra calcium into my day, which I admit I’m not always great about.

It’s all about the toppings.

Christine Yu

I know some people don’t like yogurt because the texture can be a little weird and slimy. But the beauty of it is that it’s a blank canvas. You can flavor it any way you want—sweet or savory, crunchy or smooth. Adding different toppings and combining various flavors, textures, and colors helped keep my taste buds entertained. While granola is a typical yogurt go-to topping, it can sometimes be too sweet for me. I usually added a sprinkle of granola or opted for fruit, seeds, and coconut chips instead.

(For more tasty healthy meal ideas, check out The Women’s Health Big Book Of Soups And Smoothies!)

Overnight oats are a God-send.

Christine Yu

Especially on super hectic mornings when I was trying to get out of the house for an early morning run or rushing to drop the kids off at school. It requires zero prep in the morning and is super filling and versatile.

Before bed, I assembled the ingredients in a container—old-fashioned oats, Greek yogurt and milk—and put it in the fridge. The yogurt “cooked” the oats overnight, softening them so they’re ready to eat in the morning. When I woke up, I added toppings—whatever I was craving that day from apples to berries to pumpkin or hemp seeds. Sometimes I added a touch of maple syrup for a little sweetness.

Seriously, the easiest breakfast ever.

RELATED: 7 Foods You Should Definitely Avoid At Breakfast

Yogurt every day got old, fast.

Christine Yu

By time time day six rolled around, I’ll admit I started craving something a little different for breakfast. I wanted something less creamy and with a different texture. To mix things up a bit, I started playing with breakfast smoothies, swapping coconut water for Greek yogurt for a tart twang. Mirchandani also suggests using Greek yogurt for traditional Indian lassi. “It’s a shake-like drink that can be made with fruit, spices, and/or herbs,” she says.

While I’m not sure I’ll continue eating Greek yogurt every day, I’ll definitely keep it in my breakfast and snack rotation.

Christine Yu Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women’s Health, Runner’s World, and Outside.

Yogurt Diet Plan for Weight Loss

Going on a yogurt diet is a great way to rebalance your gastrointestinal system and aid in weight loss efforts.

What is the Yogurt Diet?

The yogurt diet centers on the health effects of yogurt for overall gut health, as well as its dense nutrient content. By eating a high concentration of yogurt over the course of 7 days, in addition to lean protein, starchy vegetables, and fruits, practitioners believe that this diet can rebalance beneficial bacteria and aid in weight loss.

Yogurt is a semi-sour dairy product made from milk that has been fermented with the addition of bacteria. Generally, eating yogurt is considered a healthy part of your diet, as it has probiotics, minerals, and vitamins, as well as protein. Whole milk products, rather than low-fat or reduced-fat products, often have higher concentrations of calcium and other desired nutrients. That being said, eating an excessive amount of whole-fat dairy products can also lead to weight gain. A single 170-gram serving of yogurt contains about 100 calories, as well as 6 grams of carbohydrates and 17 grams of protein!

Yogurt Diet Plans

If you choose to follow a yogurt diet, you should know that it is quite strict, unlike other more flexible diets. The yogurt diet is very narrow, meaning that your food intake per day does not vary much. These plans could fluctuate slightly depending on your overall fitness or weight loss goals, but for moderate weight loss, the following yogurt diet plan should be effective.

Yogurt Diet Menu

As mentioned, the most important part of the diet is the yogurt, so roughly 500ml of yogurt should be consumed each day in various forms. Around that, you should include the following foods:

  • Kiwis
  • Apples
  • Pears
  • Baked potatoes
  • Chicken breasts
  • Tomatoes
  • Grapefruit
  • Spinach
  • Apple juice
  • Mango
  • Coffee
  • Tea

Plan

You can make the diet as creative and varied as you want, or approach it in a more utilitarian way:

Day 1

6 cups of yogurt and 4 ounces of beef

Day 2

6 cups of yogurt and 4 baked potatoes

Day 3

6 cups of yogurt, 1 apple, 1 kiwi, and 4 ounces of chicken

Day 4

6 cups of yogurt, 4 ounces of salmon, and 1 mango

Day 5

A mixture of fruits and vegetables all day (no bananas), 6 cups of yogurt

Day 6

6 cups of plain yogurt

Day 7

8-10 cups of spring water

There are many variations to this diet, but the key element is the inclusion of yogurt, preferably Greek yogurt, as this is considered more of a nutrient-dense option.

Before jumping into this diet, you should consider your ultimate fitness goals and approach the diet in this way. For example, if you want to shed pounds, then a basic, utilitarian diet of limited calories (like the one explained above) will work. However, if you want to develop a healthier overall lifestyle and eating habits, creating a more diverse weekly menu will be beneficial. Once you understand how to create a healthy, well-balanced diet, and see the results so clearly, it will become much easier to incorporate those changes over the long term.

Alternative diets are a dime a dozen these days, and that includes the yogurt diet. It’s a short-term meal plan centered around – yep, you guessed it – yogurt.

But does it actually work? The skeptics and experts have all weighed in, and here’s what they have to say.

What is the yogurt diet?

Back in 2011, Yoplait Light yogurt teamed up with actress and wellness expert, Jeannie Mai, along with the host of “The Biggest Loser”, Alison Sweeney, to promote a new diet for people desperate to lose weight.

It was called the “Yoplait Light Swap” and it provided people with an uncomplicated way to swap out an unhealthy meal and dessert options with yogurt.

As Sweeney shared, “I’m all about easy solutions, and making simple swaps in my diet helps me lead a healthy lifestyle while juggling everything else. That’s why the Yoplait Light Swap is a no-brainer – just swapping a slice of my favorite red velvet cake after dinner for a cup of Red Velvet Yoplait Light can save me almost 300 calories, without even thinking about it.”

Since then, other diet yogurts have emerged, like the yogurt and oatmeal diet. But besides swapping out red velvet cake for a cup of yogurt, how does the yogurt diet actually work?

Yogurt diets are a short-term plan that you can follow for up to two weeks. They focus on having yogurt for two meals, along with fruits and/or vegetables, and then one full meal. Yogurt makes up your snacks throughout the day, too.

Bestseller No. 1 The Yogurt Diet Ana Luque – Publisher: Salud Life, LLC – Edition no. 0 (08/31/2008) – Hardcover: 320 pages $41.36 Bestseller No. 2 The Greek Yogurt Diet: Lose Belly Fat and Get Slim Now James Guetzkow M.D., Jason Guetzkow – Publisher: CreateSpace Independent Publishing Platform – Paperback: 284 pages $13.00 Bestseller No. 3 The Greek Yogurt Diet: The Fresh New Way to Lose Weight Naturally Jo Brielyn, Sonali Ruder – Hatherleigh Press – Kindle Edition

What you can eat on the yogurt diet

So, what exactly can you eat on the yogurt diet? It’s not a mono-diet, where you only eat one food, which in this case, would be yogurt. Instead, yogurt is the central food.

One way to follow this diet is to consume six cups of yogurt every day for six days. On Day 1, you also have four ounces of beef. Day 2, four baked potatoes. Day 3, four ounces of chicken, along with an apple and kiwi. Day 4 adds four ounces of salmon and one mango. Day 5 allows for all the fruits and veggies you can eat. Day 6 is yogurt only.

The Yoplait yogurt diet consists of having only one serving of yogurt and one cup of oat- or rice-based cereal at each meal. You should also have one serving of fruit. Snacks consist of raw or cooked vegetables, or a non-fat dairy item, such as skim milk or another yogurt. For dinner, you can enjoy a serving of lean protein, two cups of vegetables and a small amount of fat.

The diet promised quick weight loss. In fact, some go so far to say that you can lose as much as eight pounds in three days. But is it that simple?

Pros and cons of the yogurt diet

Sure, you can eat yogurt instead of cake. It’s definitely an easy way to avoid unwanted calories and stave off unwanted weight gain. But does the yogurt diet really help you lose weight?

Not all yogurt is the same

Sweeney said that if she swapped out red velvet cake with red velvet-flavored yogurt, she was living a more healthy lifestyle. But was she?

Flavored yogurts are often full of added sugars (both real and artificial), preservatives, additives, and colorings. Yes, the yogurt is there, too, but it’s buried underneath ingredients that aren’t necessarily good for you either.

Calcium doesn’t promote weight loss

A big claim about the yogurt diet is that due to the calcium in yogurt, your brain isn’t as likely to desire food.

However, the National Institute of Health (NIH) debunked that claim saying that calcium has “no effect on body weight, weight loss, or prevention of weight gain based on clinical trials.”

You need whole-fat yogurt, not low-fat

One study found that while eating any kind of yogurt can help reduce the risk of obesity by 25 percent, if you eat high-fat yogurt, you can reduce this risk even more – up to 36 percent.

Why is it more likely that you will lose weight, rather than gain weight, with high-fat yogurts? Lead author, Professor Miguel Martinez-Gonzalez, says that it may be attributed “to the high sugar content of low-fat yogurts.”

The truth is, the more sugars we eat – especially those coming from processed foods – the more likely we are to gain weight. And that might be the case with low-fat yogurts.

Yogurt provides good bacteria

Martinez-Gonzalez also suggests why full-fat yogurt supports weight loss: it’s full of beneficial bacteria. He explains that “Lactobacillus and other good bacteria found in yogurt may promote less inflammation which is associated with obesity.”

Yogurt provides protein and fat

Now, we have to remember that not all yogurts are the same. Low-fat, sugary yogurts may contain some protein, but in reality, they contain little to no fat. They’re mostly sugar.

On the other hand, full-fat yogurts or Greek yogurt provide far less sugar, lots of protein and yes, more fat.

The combination of both dietary protein and fat may help promote weight loss because they both help you to feel fuller for longer.

Yogurt isn’t a weight loss food

However, here’s the catch: just because yogurt can provide a good source of animal-based fat and protein doesn’t necessarily mean it’s a weight loss food.

There are lots of foods that combine fat and protein, and no one’s rushing around saying they’re diet foods. Think eggs, marbled beef, etc.

In fact, the Federal Trade Commission (FTC) told the dairy industry to stop marketing dairy as a “weight loss food” back in 2007. Why? Because there isn’t enough evidence to prove it.

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Best parts about the yogurt diet

The yogurt diet is a short-term plan to help you lose weight. While there’s no proof that the yogurt diet can actually help you lose weight, there are some key takeaways you can borrow from it, and integrate into your current diet.

#1: Full-fat, Greek yogurt provides a healthy source of protein and fat. This helps you avoid added sugars and can support a weight loss diet.

#2: Yogurt, especially unsweetened yogurt, supports a healthy microbiome because it provides beneficial bacteria and keeps your gut flora balanced.

If nothing else, try to incorporate more yogurt into your day. Have it at breakfast instead of a sugary pastry. Enjoy it as a mid-afternoon snack, rather than reaching for the junk food. You might not lose weight, but you certainly will help prevent weight gain when yogurt is part of a balanced diet.

Chobani Yogurt Review: Is Chobani The Healthiest Greek Yogurt?

If you’re a yogurt fan, and you’re living in the US, the UK, or Australia, chances are you have tasted Chobani yogurt at least a couple of times in your life. If you try Googling “most popular Greek yogurt in the US,” Chobani keeps topping the charts in almost every testing for the best Greek yogurt.

Today there are many brands producing Greek style yogurt, some of which are largely unknown, due to their only being sold in their immediate local area, and some which have stopped producing altogether. What is it about this particular brand that stands out among others on the market?

Before Chobani was established in 2005, Greek yogurt was basically unheard of in the United States. Certainly, your average grocery store did not stock what was then a specialty item. Chobani not only cornered the market on Greek yogurt, but virtually invented it, giving it an automatic advantage. We’ll break down Chobani and its delicious yogurts in our full review – only at Maple Holistics!

Chobani Background

It all began, as most things do, with a vision. Turkish immigrant Hamdi Ulukaya had been living in New York for just under a decade when he realized that America was sorely lacking in what he calls “authentic” yogurt. He found the taste of America’s yogurt bland, aside from the unnecessary amount of sugar and lack of natural ingredients in the yogurts at that time.

Coming across an advertisement for an old yogurt factory owned by Kraft that was being shut down in South Edmeston, New York, Ulukaya saw his chance and took out a loan to purchase the factory. It’s now the biggest yogurt plant in the world.

Together with four employees that he hired who had worked at the plant previously, as well as a yogurt master whom he knew from his native Turkey, Hamdi Ulukaya worked to make his vision a reality. Naming his new company ‘Chobani,’ from the Turkish word ‘coban’ meaning shepherd, the team worked for over a year to create the perfect product. He started making his own strained yogurt in his home in Upstate New York. In 2007, Chobani was officially released to the public, and became an immediate sensation. Greek yogurt is now a staple of the Western diet, but it all started here!

Chobani Yogurt Explained: Taste, Ingredients, Health And Nutrition

Chobani’s “Nothing But Good” Campaign.

Chobani’s well-known slogan, “Nothing But Good,” was termed in 2009. This phrase is not only memorable, but an apt description of this top-selling product. Benefits of Chobani yogurts over regular yogurts include:

  • Chobani yogurt, unlike regular yogurt, is strained, meaning that it has twice the amount of protein that regular yogurt has – between 11 and 15 grams of protein per 5.3-ounce cup.
  • Straining also removes excess liquid whey, which is why it has that thick and smooth texture that we all love.
  • Chobani’s Greek yogurt contains five live and active cultures, three of which contain probiotics (bacteria that is believed to help lower chances of obesity). This means that Chobani is an especially attractive yogurt option for anyone who needs to prioritize their health care.
  • The ingredients are all natural. Read: no preservatives, artificial flavors, or sugars. Only real fruits and real milk (not milk protein concentrate) are used in Chobani’s yogurts. This not only results in an authentic flavor, but is also a lot better for your body than many of the other yogurts on the market, whose ingredients are not all natural and who add in generous amounts of sugar or other sweeteners.
  • Each Chobani yogurt contains three cups of milk, which is the recommended amount of dairy intake per day for adults.
  • Chobani Greek Yogurt and Chobani Smooth Classic Yogurt both contain less than 5% lactose, catering towards those who are lactose intolerant.
  • There’s a reason Chobani has become so popular in such a relatively short amount of time. By using prime natural ingredients and steering clear of GMO ingredients, it helps you to feel good about your snack choices without the guilt that choosing high-sugar snacks leaves you with. Its smooth texture and real fruit taste are what defines Chobani and have made it into an international success.

Chobani Flip Snacks Review And Flavors Breakdown

Chobani Flip Snacks Mint Chocolate Chip.

Following the success of the Chobani yogurt range, the company released three new products in 2013. One of these was the Chobani Flip Snack, which comes in assorted flavors. What is a Flip snack? It’s basically the yogurts we have all come to love, with a crunch on the side, packaged in a cute and practical two-component tub, making it an easy and delicious on-the-go snack.

The Flip snacks come in a range of different flavors with varying crunch toppings. I have chosen a few that in my humble opinion, are some of the best of this product’s range. Feel free to visit Chobani to view the full list of flavors available.

  • Mint Chocolate Chip – I mean, honestly, who couldn’t love this? The low-fat mint yogurt comes with a side crunch of dark chocolate, chocolate cookies, and coated rice crisps. Okay, confession: chocolate is my weak spot. But the awesome thing about Chobani is that it has managed to create a healthier snack alternative using chocolate together with the delicious flavor of the mint yogurt. Seriously, it doesn’t get better than that.
  • Nutty for ‘Nana – This Flip snack features banana low-fat yogurt with a side crunch of honey roasted salted almonds and, yes, dark chocolate (I can’t help it). It has that delicious, smooth flavor that characterizes Chobani and also has less sugars than other Flip snacks.
  • Perfect Peach Cobbler – as its name suggests, this Flip snack is as perfect as a snack should be. It features low-fat peach yogurt with oatmeal pastry pieces and frosted cinnamon crunch. The total fat in this product is only 4 grams, without compromising at all on the taste.

Chobani Simply 100 Review And Flavors Breakdown

Chobani’s “Simply 100” Greek yogurts are yogurts that, like all Chobani products, use only natural ingredients non-GMO, but have only 100 calories per tub, making it the only product of its kind. And it means that it doesn’t contain any rBST which has become somewhat of a recent buzzword in the dairy industry. This product comes in six flavors: Blueberry, Strawberry, Pineapple, Peach, Black Cherry and Vanilla.

The development of the Simply 100 line took Chobani two years to complete, but there’s no question that it has been highly popular since it was released in 2013.

Our new packaging celebrates the beauty & natural goodness of our ingredients, we hope to bring just a little extra joy to the dairy aisle. pic.twitter.com/tjtzaoQywS

— Chobani (@Chobani) November 28, 2017

Chobani Fruit On The Bottom Review And Flavors Breakdown

Chobani Strawberry On The Bottom.

Like the Chobani Flip snacks, the Chobani “Fruit On The Bottom” gluten-free snacks come in various flavors. Once again, Chobani will not compromise on the authenticity of its ingredients. All the products in this range have the same guaranteed all-natural ingredients and are an excellent source of protein. Chobani “Fruit On The Bottom” are low-fat or non-fat yogurts with fruit underneath. The fruit mixture tastes great when mixed into the yogurt covering it and makes for a quick and healthy snack. Some of the flavors in the Fruit On The Bottom range include:

  • Black Cherry: The fact that Chobani uses actual cherries in this product makes a real nice change from other products that don’t use natural ingredients. Fake cherry flavor tends to be overpowering and sickly sweet, not at all like the natural flavor of the fruit. Chobani’s Black Cherry yogurt uses non-fat yogurt and real cherries, which captures the cherries’ delicious natural taste, making this a great product all-round.
  • Strawberry: This is probably one of the most classic yogurt flavors for any company, and Chobani does a great job capturing this delicious flavor. This yogurt has 0% saturated fat and trans-fat, and makes a great smoothie base.
  • Peach: After strawberry, this is one of the most popular Chobani products, with real fruit complementing the low-fat yogurt.

Chobani Drinks Review And Flavors Breakdown

Just recently, Chobani announced the launch of a new product: Chobani yogurt drinks. Once again, they have created a superior product: when compared with other yogurt drinks, Chobani’s have 1/3 less sugar, and each drink has 14 grams of protein.

They’re a great way to start your day or to have as a snack when you don’t feel like eating something heavy, but still want to eat something that’s good for you.

  • Orange and Cream: This drink is exactly that. It’s creamy and smooth, with an authentic, fresh orange flavor.
  • Mixed Berry: This flavor of yogurt drink has the perfect ‘kick’, with blueberries, raspberries, blackberries, and other natural flavors.

When compared with other drinks like iced mocha, fruit punch drink, citrus energy drink and sweet lemon tea, Chobani drinks have more fiber, protein, and calcium, and significantly less sugar. Because of its high protein content, it keeps you satisfied for longer and gives your body energy. To see the full list of available flavors for Chobani drinks, visit the Chobani website. You can also place these drinks in the freezer for a DIY that gives you a healthy ice cream option.

Chobani Kids Snacks Review

Chobani Kids Drink.

And of course, there is the hugely popular Chobani Kids yogurt. I worked in a daycare center a couple of years ago, and I’m pretty sure every child there brought a Chobani yogurt for a snack. In fact, I specifically remember one child whose Chobani yogurt the staff would hide, because if he saw it before he had eaten his lunch he would refuse to touch anything in his lunchbox and would demand the yogurt.

Kids love this yogurt because of its great taste, and because of the fun packaging that makes it unique. Chobani yogurts come in squeeze pouches, with twist lids so kids can eat their fill and then return it to the fridge to save the rest for later. These yogurts come in kid -friendly flavors of strawberry and mixed berry – and of course, having Spider-Man featuring on each pouch helps.

Chobani DIY Pancakes Recipe And Guide

Chobani DIY Pancakes.

There’s no question, Chobani yogurt is great as it is – smooth, creamy and ready-to-eat. But it also makes for a fantastic substitute in recipes that would otherwise call for sugar. This recipe for pancakes uses vanilla Chobani yogurt, resulting in delicious and super-fluffy pancakes without taking you on a guilt trip. You will need:

  • 6 oz Chobani Vanilla Greek yogurt.
  • 1 egg.
  • ½ cup flour.
  • 1 tsp. baking soda (this results in fluffier pancakes, but you could also use baking powder).
  • Spray oil, for frying.

Method:

Mix the yogurt until it is smooth in consistency, and the excess liquid on top has been fully incorporated. Next, crack the egg over the yogurt and stir it into the yogurt. Set aside. In a medium-sized bowl, mix the flour and baking soda together. Add the yogurt mixture to the flour mixture and mix to combine. The yogurt should make the mixture very thick. Spray a pan with the oil and wait for it to heat. Once hot, spoon the batter into the pan to form pancakes. I personally prefer smaller pancakes, but feel free to make them whatever size appeals to you.

When you see bubbles on the surface, it means your pancakes are ready to be flipped. Cook them until golden brown on each side and serve with your favorite syrup or topping. Because of the versatility of vanilla flavor, I would recommend it as you can’t really go wrong. If you’re feeling more adventurous though, why not try using your favorite fruit flavor Chobani yogurt? You won’t regret it!

Conclusion

Ultimately, choosing Chobani is an obvious choice. You are guaranteed a healthy, satisfying snack, whose ingredients are great for your body, without losing out on the great taste you’re after. Whoever you may be, whatever your dietary needs are – there’s a Chobani non-fat Greek yogurt option out there for you (well, probably more than one)!

Whether your body is sensitive to lactose, which would mean that you can’t handle other yogurt products, or you are on a low-fat diet, or you are looking for the perfect snack for your fussy toddler or child – once you have discovered Chobani, you are assured a gratifying addition to your day, filled with the best stuff that nature has to offer. So, grab a spoon and your favorite Chobani snack, and let the magic happen. You can find these pretty much anywhere but Whole Foods or Amazon are always a good place to start!

Yogurt’s one of the healthiest foods for men looking to build muscle, drop some pounds, and just lead a healthy lifestyle.

It provides essential nutrients, such as high-quality protein, calcium, and potassium—though Greek yogurt is typically higher in protein and an overall better choice. It also contains live cultures, or probiotics, that can have a number of health benefits, including regulating digestion and boosting your immune system.

It’s not just a breakfast option, either. Its ratio of protein to carbs make Greek yogurt an excellent post-workout snack as well. A recent scientific review even found that yogurt consumption is associated with a lower body mass index, lower bodyweight, smaller waist circumference, and lower overall body fat. People who consume yogurt tend to gain less weight over time, too.

But what about the full-fat vs. low-fat debate? The answer isn’t as clear as you’d expect. Low-fat options are better if you’re trying to watch calories or cut weight, but there’s a good amount of research that suggests full-fat dairy is more satiating, so you might be less inclined to reach for sugary, high-carb foods (which can prevent overeating). In a 2013 review, 11 of the 16 studies included found that participants who consumed more high-fat dairy products either weighed less or gained less weight over time than those who consumed low-fat dairy products.

Our recommendation: Focus on finding low-sugar options than stressing over fat content.

There are loads of brands sprouting up in the refrigerated section, but some (i.e. flavored yogurts) can actually overload your body with sugar. So how do you pick out a healthy Greek yogurt? Try these general rules, per 6oz serving:

  • Calories: 100 to 150
  • Fat: 4 grams or less
  • Saturated fat: 4 grams or less
  • Protein: at least 10 grams
  • Sugar: 10 grams or less (dairy has a naturally occurring sugar source called lactose)

When sorting your way through the grocery store, avoid sugar-laden options (no fruit-at-the-bottom or mix-in varieties) and opt for any of these 10 Greek yogurts.

Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.

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